About Us

At Well Aware we strive to make everyday your best day. We seek to support and educate businesses in nurturing, developing and growing their most valuable asset – their employees. We seek to empower the individual through their health and wellbeing. At Well Aware we know there is a better way. Let us show you.

Rebecca Fairbrother, Founder

Rebecca (Bex) founded Well Aware in 2014 after a corporate job in the City of London left her exhausted and stressed, leading her to question the sustainability of our current working conditions for achieving optimum health in the long-term. Feeling sure there was a better and more efficient way to work and get the most out of the workforce, Bex set about researching different ways employers can help educate, motivate and engage their staff to prioritise and take responsibility of their own mental health and physical wellbeing.

After constant refine, Well Aware is now the leading corporate provider of workplace wellbeing programmes, delivering highly successful and innovative solutions to companies throughout the UK.

WELL MIND + WELL BODY = WELL BEING

Our Services

Well Aware provides health and wellbeing programmes that are built around the corporate mission and values of each company we work with. Every session and programme has been designed by Well Aware, using both our own knowledge and that of our selected Well Aware experts.

Our consultation and campaign services enhance the impact of our programmes, meaning every company we work with continues to benefit long after our programmes are delivered. Consulting services can be provided separately to, or in addition to our programmes.

Our consultation experience is also informed through the research Well Aware undertakes with HR professionals, Senior Leadership, Board members and public bodies on all aspects of implementing and evaluating workplace health interventions.

To book a meeting or receive our Programme Brochure please contact us.

Our Experts

Well Aware programmes and campaigns are designed to provide our corporate clients with science-based, innovative approaches to employee health and wellbeing, that are informative and engaging for all.

Due to this, Well Aware health and wellbeing experts not only have the qualifications and experience to deliver our programmes, but they also share the same Well Aware passion and professionalism. In order to guarantee this Well Aware vets all its experts in both their knowledge and ability to engage with your employees.

Would you like to join the Well Aware Experts? Contact us now.

Contact Us

Contact Info

From the Blog

Healthy Hacks for Very Busy People

Health is what I live and breath, and yet I don’t have time – no, let’s be clear – I do not care for chia seed puddings, soaking beans overnight, juicing things, or adding a million different ingredients for a meal that takes about 30 seconds to eat. I am too busy for this. And this is not an excuse. I work 7 days a week, fit the gym in 4 times per week, track my macros, see my friends and family, attend to all my life admin and manage to keep my boyfriend happy. I am a very busy person. And I choose to do health differently.

Here are my a few of my healthy hacks…

  • Embrace your microwave – many people seem to be anti this cooking device, and each to their own, but it can save you valuable time and still produce tasty, healthy food. I like to buy small portion size packets of broccoli, runner beans and brussel sprouts. You simply pierce the bag and it will steam cook in your microwave. The same goes for rice – buy portion size packets and place in the microwave for one minute! TIP: when it comes to veg, cook it for slightly less than recommended on the pack if, like me, you like your veg to be a little more crunch and a little less mush.
  • Cook in bulk – Any time I turn the oven on it is to cook in bulk. If I am going to cook one portion of sweet potato, or one chicken breast I may as well cook several portions of each. Doing this means you have freshly cooked food you can quickly grab when hunger strikes, or, that you can divvy up into smaller tupperwares ready to take out into the world. If you are at home watching tv, putting kids to bed or cleaning etc, then you are able to put the oven on – end of.
  • Plan ahead – Sounds pretty obvious, but I recommend taking a look at your week ahead and scheduling your gym/exercise time. Yes your diary appointments may move and change, but if you have a set day and time to workout you are far more likely to keep to it.
  • Don’t make life more stressful – I personally do not want the bother of carrying my work clothes, wash bag, make up kit and any hair stuff in order for me to get ready after the gym in the morning. My preference is to workout in the morning when I am working from home, or workout after my meetings are done. This is my preference and it means I carry a lot less around with me, and I feel a lot calmer. Stress produces cortisol, and cortisol (long story short) makes us hold fat. This tip applies to many other areas of my life. For example, I won’t go out to a party/meal/do/anything unless I really have to or I really want to. Nope, sorry. Sometimes saying yes to everything just adds more stress. Don’t be a martyr.
  • Sleeping is coolThe more sleep you get the more productive you will be the next day. If you are a very busy person you will need to be productive 90% of the time, probably. So, try to set a regular sleep schedule (even across your weekend) – I go to bed at 10 every night. Start to wind your brain down closer to bedtime – this could be through having a bath, reading a book, meditating, listening to calming music. Whatever works for you. Then have a regular time that you wake up. I am usually up at 6am, and give myself time to have a good breakfast and coffee before I start another busy day.

Author

Zoe Tansey, Managing Partner of Well Aware

Zoe works across health at an individual, community and system-wide level. Whilst completing a masters in Public Health, Zoe worked across the London Borough of Hackney and The City of London Corporation as a Public Health Practitioner. At City, Zoe led the workplace health initiative Business Healthy, which engaged employers in the square mile to invest in their employees health and wellbeing. Zoe has also worked on the strategy and implementation of system-wide health organisation transformation within the UK.

Zoe co-develops the Well Aware sessions and programmes, and is the lead on Well Aware’s research development. Zoe has a strong background in qualitative research and analysis, including her masters dissertation – a qualitative ethnography on how employers perceive workplace health interventions.

As a qualified personal trainer Zoe also helps individuals with their health goals.

National Stress Awareness Day: Top 5 ways to De-stress

Today is National Stress Awareness Day. Stress is extremely prevalent in today’s society as we are constantly connected and work increasingly longer house. It is one of the main causes of absenteeism in the workplace and can lead to depression and anxiety amongst other mental and physical health issues. Follow our quick and easy top tips to de-stress…

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Tip 1: Cut the Caffeine 

Whilst we all love to start our day with caffeine to give us an energy hit, caffeine acts as a stressor in the body, raising our cortisol levels, putting unnecessary stress on our adrenal glands. If you’re already feeling stressed it may be wise to cut out caffeine for now to even out your energy levels.

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Tip 2: A Problem Shared…

Despite people being ‘constantly connected’ via technology, recent studies have shown that we actually feel more lonely and isolated than ever. Confide in your friends, colleagues as everyone experiences similar struggles and challenges in life. It will not only make you feel more reassured but may also help the person you’re confiding in too. Remember, no one is an island.

 

Tip 3: Stretch, s-t-r-e-t-c-h…..

Finding the time (and motivation) to exercise can be tough in today’s world especially when the days are dark and cold. Just a few minutes spent stretching can play dividends on your overall wellbeing and can improve your sleep in the process. Try these quick and easy stretches, which have been designed to be done anywhere, even at your desk.

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Tip 4: Be kind to yourself

Practising self-love is not something that comes naturally to us Brits. However it is vital for us to be happy and to be able to thrive at work and in our personal lives. You can only do your best and that is enough. Retrain your mind to speak kindly to yourself and praise you when you’ve done something well. Strive for your best, not perfection.

 

Tip 5: And relax…

Time to relax and switch off is important if we want to be able to function at our optimal levels. Take time to invest in the things that make you happy; be it having dinner with your partner, taking an hour to do that yoga class, watching your favourite boxset on Netflix. Taking time to recharge is important for helping us power on through when life gets busy and stressful. By making relaxation a priority, it means you will be more able to manage the stressful times if and when they arise.

For more information on any of our services, please contact rebecca@wellawareuk.com for more details.

Want to achieve your goals? It’s all in the ‘Marginal Gains’

Want to know how Sir Bradley Wiggins and Sir Chris Hoy have achieved five and six Olympic gold medals respectively during their careers? Yes they have talent, yes they have passion and yes they have demonstrated true grit and fierce determination, but they also cleverly adopted and implemented a simple approach to make them stand out against their competitors.

Known as the Marginal Gains approach, this was a term adopted by Sir Dave Brailsford when he became performance director of the British Cycling team whereby he set about breaking down the objective of winning races into its component parts. Brailsford believed that if it were possible to make a 1% improvement in a whole host of areas, the cumulative gains would end up being hugely significant.

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Prior to 2010, no British cyclist had ever won the Tour de France. Brailsford believed that if he implemented this approach then his tea would be a good position to win. Brailsford looked at everything from the nutrition of the cyclists, their training program, the ergonomics and structure of their bikes through to the type of pillow they slept on and the massage gel they used. No stone was left unturned. Every facet that contributed to their performance – diet, sleep, training, equipment – began to be optimized.

In 2012, Sir Bradley Wiggins became the first British cyclist to win the Tour de France, 3 years earlier than Brailsford target of 2015. The British Cycling team then went on to dominate at the 2012 Olympics in London winning 70% of the gold medals available. Then in 2013, British cyclist Chris Froome won the Tour de France and the British cycling team’s success has continued up to the present day.

At Well Aware, we are firm believers in the marginal gains approach rather fads and quick fixes, as they don’t work. So often we convince ourselves that change is only significant if there is a large, visible outcome associated with it. We put pressure on ourselves to make huge improvements straightaway and then fail when we don’t see quick results. We forget that poor habits don’t happen overnight and are instead the sum of numerous small choices we have made overtime and this is the same of achieving your health and fitness goals, it doesn’t happen overnight. In order to be successful it requires long-term dedication. That’s where we come in! We have had 100% success with our clients by designing them bespoke wellness packages which fit into their lifestyle and solidify this using the marginal gains philosophy.

Whilst a 1% improvement won’t be noticed today, in a years time the progress will be phenomenal. Rather than overwhelm yourself with huge, insurmountable goals, make small changes across your lifestyle, which when added together will have a huge positive and transformational impact.

Examples could be:

Are you a caffeine guzzler? Rather than have 10 cups of coffee a day, have one in the morning and aim to reduce the quantity you’re having each day every week and supplement for decaf then move slowly onto green tea. By gradually making this change, we can guarantee that all the green tea you’re sipping on will ramp up your metabolism and the reduced amount of coffee will have a direct impact on your quality of sleep.

Carb-fiend? Don’t listen to all the carb-shaming from the media, carbs are our friend and are our brains main source of energy, it’s just about making smart choices which will benefit you and your energy levels. Switch from processed carbs to things like sweet potato, quinoa and brown rice and reap the added benefits of the fibre, vitamins and minerals from these energy-sustaining carbs.

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Aim to cut out sugar: imagine your blood sugar level is a path of energy. Rather than riding a hair-raising, adrenaline-pumping rollercoaster day in and day out, you want this path to be as smooth as can be, with as few peaks and troughs as possible. By reducing your sugar intake and upping your intake of whole, natural ingredients – think vegetables, lean protein and good carbs (see above) – this will help to stabilise your blood sugar levels, ensuring you eliminate the 11am cookie jar craving and the 3pm slump, making life more manageable and enjoyable!

Aim for at least 3 litres of water a day: Do you struggle to drink water throughout the day? Buy a big 2 litre bottle at the beginning of the week and put it on your desk and fill it up at least one each day, sipping on it throughout the day. We often mistake being thirsty for hunger. Make this quick and easy change and you will reap the benefits both physically and mentally.

Now… add all of the above together… what do you get? That’s right, a happier, healthier and more productive human being. At Well Aware, we wholeheartedly believe and live by this ethos. Why? Because it’s works and we’ve seen the evidence! Give it a try and let us know what you think. Still unsure? See what our clients say….

A Day in the Life of a Vegan

Want to know what it’s like to live (and eat) like a vegan? We speak to our resident PT, Georgie Spurling about her vegan diet and what she eats in a day. Over to you Georgie…

Being a vegan is honestly the best choice I have ever made, but it’s all about listening to your body. Veganism isn’t something anyone should jump into.  Educating yourself is vital before changing your lifestyle.  You need to know what to eat to satisfy your body and what will give you the macros you need.  This also means experimentation.  Sounding like alot? It’s really not, you just have to learn to listen to what your body is craving and it’s easy!

This is an example of what I eat in a day – it works for me but bear in mind it may not work for you!

raspberry porridge

Breakfast: I’m a porridge addict! I love the warmth of it and how satisfied it makes me feel.  Oats are one of the best foods we can put in our bodies. They are rich in a certain fibre called beta-glucan which is proven to lower cholesterol.  Oats are also proven to stabilise blood sugars meaning we stay fuller for longer. They really are a power food! I make my porridge with almond milk and stir in maca powder to make it creamy. My favourite toppings at the moment are banana, raspberries, shredded coconut and almond butter.

Lunch:  One of my favourite new recipes to have at lunch is my winter vegetable salad.  This consists of roasted fennel, beetroot and butternut squash on a bed of kale and quinoa, which is dressed in balsamic vinegar and garlic.  I top with pomegranate seeds to add an extra flavour. This is so incredibly easy to make in advance to take to work with you the next day.  The root vegetables are really filling and the quinoa is packed with protein.  An overall balanced lunch to fill you with energy for the afternoon. sweet potato gnocchi

Dinner:  One of my all time favourite meals is my own sweet potato gnocchi. For one sweet potatoes are literally the best thing ever, and two who doesn’t like a good pasta dish.  These little bites of gooey goodness taste so indulgent yet they are extremely healthy and surprisingly light.  I make this with peas, spinach and drown it in my homemade pesto before topping with nutritional yeast for that cheesy flavour.  Are you drooling yet?

Snacks: Fruit is always in my handbag. I love fruit its hydrating and gives you that all important glucose to help our body and brain be full of energy. I also love making my own flapjacks. My favourite at the moment is almond butter and maple syrup flapjacks. Full of healthy fats to improve your skin, hair and nails, and they taste like heaven.

I hope that a day of my food diary helps inspire you to lead a healthy lifestyle. Try eating plant based for 2 days a week and see how you feel, I can guarantee you will feel great!

WORKOUT WEDNESDAY: EMS TRAINING WITH E-PULSIVE

Want to lose weight and create lean muscle in just 20 minutes? E-Pulsive, experts in Electrical Muscle Simulation (EMS) training are pioneering this revolutionary workout in London. EMS training is a full body workout using impulse current.

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Sound faddy? The same scepticism, which customers often have during their first EMS session has existed for more than 2000 years, when scientists first researched the effect of electrical impulses on the human body. Therefore, EMS itself is not a new concept; on the contrary, hardly any other training method has been used for such an extensive period of time. E-Pulsive’s training method is mobile, on demand as well as being quick and effective making it the perfect workout for time-poor people visiting London. This method of training is huge in Germany as it only requires 20 minutes for a full body workout so is great for busy people.

This quick, effective, mobile workout is available on demand at the client’s preferred location such as their home or office. An already well-established and popular training method in Germany, EMS training has the same effectiveness as a 3-hour gym session, with results visible after only 4 sessions.

Want to give it a go? Sign up for your free trial here